The American College of Sports Medicine (ACSM) and
the American Heart Association (AHA) are continuously
updating guidelines and recommendations for physical
activity.
The current basic recommendations from ACSM and AHA
are:
Do moderately intense cardio 30 minutes a day, ve days
a week.
OR
Do vigorously intense cardio 20 minutes a day, three days
a week.
AND
Do eight to ten strength-training exercises, eight to twelve
repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard
enough to raise your heart rate and break a sweat, yet
still being able to carry on a conversation. It should be
noted that to lose weight or maintain weight loss, 60 to
90 minutes of physical activity may be necessary. The 30
minute recommendation is for the average healthy adult to
maintain health and reduce the risk for chronic disease.
To review the latest guidelines and recommendations, visit
the American College of Sports Medicine website:
www.
acsm.org
To ensure a future of good health, you should always eat
well balanced meals, drink plenty of uid/water during a
workout, and stay t by exercising intelligently. Always
follow training guidelines that are specic to your own
physical condition.
Thank you for your purchase of the SCIFIT StepOne
recumbent stepper. We have incorporated the nest
technology and ergonomic design into this machine to assist
you in achieving your tness goals. However, for your
safety, please adhere to the following recommendations
before you begin to exercise.
The SCIFIT StepOne is designed for Class “S”
(Commercial), Class “A” (High Accuracy) and Class “II
a” (Medical Device Directive) applications. The intended
uses are for Cardio & Pulmonary Rehabilitation as well as
Sports Medicine, Physical Therapy, Physical Conditioning
and Strength Training. SCIFIT equipment is suitable for
placement in medical, wellness, tness, and recreational
facilities. The StepOne recumbent stepper has 200 levels
of console controlled resistance, which ensures that users
of all tness levels will be able to get a challenging but not
overwhelming workout.
Consult your physician or medical specialist before
participating in any exercise program, especially if you
are pregnant or if you are suffering from heart disease,
respiratory disease, diabetes, hypertension, high blood
pressure, elevated cholesterol, arthritis, or any other
diseases and physical complaints.
SCIFIT equipment is designed and intended for adult usage
and children of appropriate ages while being supervised.
Young children should be kept a safe distance away from
equipment.
To prevent muscle injuries and soreness, you should always
cool down (at least 5 minutes) by doing a series of stretches
after each workout.
Always stretch after a workout session to reduce the risk
of personal injury. Failure to stretch properly may result
in injury to yourself.
Stop exercising immediately if you feel nausea, dizziness,
sharp pain, or any other physical discomfort. Failure to
stop exercising can result in injury or death to yourself.
Injuries to health may result from incorrect or excessive
training. Failure to stop exercising can result in injury or
death to yourself.
INTRODUCTION
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